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Spin #18

by Carl Brewer last modified 2011-08-02 00:11

The program for this session

What spin session
When 2011-08-02
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular Spin for winter

BYO bowl and fork....

Enduro A get a Tomabata, some sharp attack & sustain efforts and another 5 minute block of 15s rampups.  B get a 3/4 Tabata and solid chunks of E3.  C get a progression of E3. The sprinters get more strength work.

Enduro stream

Warm up

15 min E1

5 x 10s MAX:2

5 x 10s HCLR:2

5 min E1

A B C Start time
Tomabata 3/4 Tabata E3 7:40
E1 E1 E1 7:45
15s A&S E3 E3 E2 7:50
5 x 1 min r/up (15s step) E3 r/up (1 min) E3 r/up (1 min) 7:55
E1 E1 E1 8:00
30s A&S E3 r/up 30s A&S E3 E3 8:05
E1 E1 E1 8:10
E3 r/up E3 r/up E3 r/up 8:15
E1 E1 E1 8:20
E1 E1 E1 8:25

Sprint Stream

Effort Start time
E1 7:00
2 x 6s HCLR:1 7:05
2 x 7s PG+12" SS:3 7:10
2 x 8s PG+8" RS (40, seated):3 7:16
2 x 7s PG+8 SS:3 7:22
2 x 6s PG RS (80):3 7:28
2 x 7s PG RS (80,seated):3 7:34
1 x 20s HCLR r/up 5,5,10
120, 140, 160+

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